Get Down Squat

Instructions

1. Stand with your feet about hip-width to shoulder-width apart.

2. Keep your chest lifted, your core lightly engaged, and your knees soft.

3. Lower into a squat by bending your knees and hips.

4. Sit your hips back as you go down.

5. As you lower, rotate your torso slightly to one side.

6. Reach one arm back and down toward the floor behind you.

7. At the same time, reach the other arm up toward the ceiling.

8. Go only as low as you can while keeping control and balance.

9. Briefly tap the floor if that is part of the exercise.

10. Return to the starting position by driving through your feet and bringing your torso back to center.

11. Repeat to the same side or alternate sides.

Common Compensations

• Do not let your knees cave inward.

• Do not collapse your chest too far forward.

• Do not force the rotation if you lose balance or alignment.

• Do not shift all your weight onto your toes.

• Do not rush the reach or stand-up phase.

• Do not twist through the knees; let the movement come from the hips and torso.

Extra Info

• You should feel this mostly in the glutes, quads, core, and upper back.

• You may also feel the hips and obliques working to control the rotation.

• The movement should feel controlled and coordinated rather than rushed.

• You should not feel sharp pain in the knees, hips, low back, or shoulders.